GERD Friendly Whole Wheat Soft Pretzels

Total time1 hr 50 min

Prep time30 min

Cook time20 min

4.9

(16)

Soft, chewy, and deeply satisfying, these whole wheat pretzels hit that perfect balance of hearty and snackable — golden brown on the outside with a tender, pillowy interior. The dough leans on whole wheat flour, olive oil, and a touch of honey, keeping things simple and free from the heavy fats, tomato-based sauces, or acidic ingredients that can trigger reflux discomfort. The baking soda bath is what gives each pretzel its signature chew and mahogany crust, and it does so without any of the harsh or greasy additions that make so many snack foods off-limits. Olive oil stands in beautifully as the fat here — gentle on the stomach and just enough to keep the dough smooth and workable. The egg wash adds a gorgeous sheen and helps the coarse salt cling to every curve and twist. These are the kind of snacks you can actually enjoy without mentally bracing for the aftermath, which honestly makes them taste even better.

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Ingredients

8 servings

For the dough

1 cup warm water (about 110°f / 43°c)
2 ¼ tsp active dry yeast (1 standard packet)
1 tbsp honey
2 ½ cups whole wheat flour, plus more for dusting
1 tsp fine sea salt
2 tbsp extra virgin olive oil

For the baking soda bath

8 cups water
⅓ cup baking soda

For finishing

1 egg, lightly beaten
1 tbsp coarse sea salt or flaky salt

Instructions

1
Combine the warm water, yeast, and honey in the bowl of a stand mixer (or a large bowl). Let stand for 5–8 minutes, until the surface is foamy and the mixture smells yeasty.
2
Add the whole wheat flour, fine sea salt, and olive oil to the yeast mixture. Mix on low speed with the dough hook (or stir with a wooden spoon) until a shaggy dough forms, then increase to medium speed and knead for 6–8 minutes, until the dough is smooth, slightly tacky, and pulls cleanly away from the sides of the bowl. If kneading by hand, turn the dough onto a lightly floured surface and knead for 8–10 minutes until smooth and elastic.

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